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IRON Series 30 Min Dumbbell Glute Workout - Iron Glutes | 28
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Zoning in on the glutes today with a series of exercises to promote the building of strength and muscle within the glutes, adductors, and stability with the entire hip region with sumo position deadlifts and hip thrusts.
The Bulgarian lunges, due to being a unilateral movement involve balance and work improving that mobility.
We begin with some simple drills for activation before moving to the compound movements! The essentially warm up the abductors, glute medius and maximus. The side lying clam is, where if applicable, prescribed for rehabilitating the glutes to help with aggravation in lower back, knee injuries or improving mobility and strength in the hips…and is knee friendly. When performing this exercise, be aware this is s small range of movement, particularly when wearing a higher resistance band so it is important to use hand infront to steady yourself and try to minimise momentum from the body. You can absolutely use a less resistant band if you prefer!
The timer will be on for either supersets (60 seconds of work, followed immediately with 30 seconds of work) or trisets (30 seconds per portion)! The rest period will always be 30 seconds! It will be clear on screen throughout!
For this glute focused workout, you will need a chair/bench for hip thrusts, a resistance band to place just above the knees, your mat and some weight! You can use a dumbbell, barbell or kettlebell depending on what you have access to! The dumbbell I am using for the hip thrusts is 1 x 30kg.
I also use 1 x 15kg dumbbell for some forward leaning Bulgarian lunges!
60/30/30/60/30/30 rest
CLAM (SLOW)
CLAM HOLD!
CLAM FASTER PACE!
STRAIGHT LEG LIFT (SLOW)
FASTER PACE!
REST (switch side)
CLAM (SLOW)
CLAM HOLD!
CLAM FASTER PACE!
STRAIGHT LEG LIFT (SLOW)
FASTER PACE!
60/30/30 rest
HIP THRUST ‘SLOW’
1/2 REPS!
HIP THRUST ‘SLOW’
1/2 REPS!
HIP THRUST x5 PULSES
X1 PULSE!
HIP THRUST x5 PULSES
X1 PULSE!
30/30/30/30 REST
STAGGERED THRUST
HOLD!
FULL RANGE!
REST (switch side)
STAGGERED THRUST
HOLD!
FULL RANGE!
60/30/30 rest
FWD LEAN BULGARIAN LUNGE
BODYWEIGHT 1/2 REPS!
REST (switch side)
FWD LEAN BULGARIAN LUNGE
BODYWEIGHT 1/2 REPS!
30/30/30/30 rest
SINGLE LEG THRUST
HOLD!
FULL RANGE!
SINGLE LEG THRUST
HOLD!
FULL RANGE!
FINISHER!
30/30/30
FULL RANGE SLOW!
1/2 REPS!
FASTER PACE BURN OUT!
I know your glutes will love this workout!😁
Slow, the slower the better!
Quality over the quantity of reps definitely applies here!
Cx
……………………………………………………………
Useful Links
……………………………………………………………
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
The Bulgarian lunges, due to being a unilateral movement involve balance and work improving that mobility.
We begin with some simple drills for activation before moving to the compound movements! The essentially warm up the abductors, glute medius and maximus. The side lying clam is, where if applicable, prescribed for rehabilitating the glutes to help with aggravation in lower back, knee injuries or improving mobility and strength in the hips…and is knee friendly. When performing this exercise, be aware this is s small range of movement, particularly when wearing a higher resistance band so it is important to use hand infront to steady yourself and try to minimise momentum from the body. You can absolutely use a less resistant band if you prefer!
The timer will be on for either supersets (60 seconds of work, followed immediately with 30 seconds of work) or trisets (30 seconds per portion)! The rest period will always be 30 seconds! It will be clear on screen throughout!
For this glute focused workout, you will need a chair/bench for hip thrusts, a resistance band to place just above the knees, your mat and some weight! You can use a dumbbell, barbell or kettlebell depending on what you have access to! The dumbbell I am using for the hip thrusts is 1 x 30kg.
I also use 1 x 15kg dumbbell for some forward leaning Bulgarian lunges!
60/30/30/60/30/30 rest
CLAM (SLOW)
CLAM HOLD!
CLAM FASTER PACE!
STRAIGHT LEG LIFT (SLOW)
FASTER PACE!
REST (switch side)
CLAM (SLOW)
CLAM HOLD!
CLAM FASTER PACE!
STRAIGHT LEG LIFT (SLOW)
FASTER PACE!
60/30/30 rest
HIP THRUST ‘SLOW’
1/2 REPS!
HIP THRUST ‘SLOW’
1/2 REPS!
HIP THRUST x5 PULSES
X1 PULSE!
HIP THRUST x5 PULSES
X1 PULSE!
30/30/30/30 REST
STAGGERED THRUST
HOLD!
FULL RANGE!
REST (switch side)
STAGGERED THRUST
HOLD!
FULL RANGE!
60/30/30 rest
FWD LEAN BULGARIAN LUNGE
BODYWEIGHT 1/2 REPS!
REST (switch side)
FWD LEAN BULGARIAN LUNGE
BODYWEIGHT 1/2 REPS!
30/30/30/30 rest
SINGLE LEG THRUST
HOLD!
FULL RANGE!
SINGLE LEG THRUST
HOLD!
FULL RANGE!
FINISHER!
30/30/30
FULL RANGE SLOW!
1/2 REPS!
FASTER PACE BURN OUT!
I know your glutes will love this workout!😁
Slow, the slower the better!
Quality over the quantity of reps definitely applies here!
Cx
……………………………………………………………
Useful Links
……………………………………………………………
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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